Archive | January, 2013

Dee’s Buckwheat Noodles & Shredded Cabbage in a Soy, Sesame &Chilli Dressing

28 Jan

Buckwheat Noodles aka Soba Noodles are gluten-free as they are no relation to wheat (besides what the name might suggest!) (make sure you buy 100% buckwheat noodles – asian stores and health stores will stock these).

Buckwheat is also a warming food that will help stave off winter chills.

Serves 1

Ingredients:

1 serving Japanese Soba Noodles (buckwheat noodles)

2 Savoy Cabbage leaves

Dressing:-

1 Clove of garlic crushed

1 tsp of grated ginger root

1 tbsp of honey (replace with agave nectar if vegan)

1 tbsp of low salt soy sauce

1 tsp of sesame oil

1 red chilli

1 tbsp of sesame seeds

This recipe is ready in a few minutes.  Boil the Noodles for a few mins in water, toast the sesame seeds on a pan and remove.  Mix together all the dressing ingredients with a fork.  Wash and shred the cabbage and place on pan for a few minutes.  Mix everything together in a bowl.  Enjoy!  If you want to make a complete protein out of this dish add some mushrooms also.

This dish will give you:-

262Kcal

9g of protein

39.7g Carbohydrate

11.1g sugars

9.2g fat

(1.3g of which saturates)

2.6g fibre

1.5g salt

This food is very low in Cholesterol. It is also a good source of Vitamin K and Manganese, and a very good source of Vitamin C.

Dee's Buckwheat Noodles

Dee’s Buckwheat Noodles

 

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Dee’s Vegan Friday Night Tofu Thai Red Curry.

25 Jan

This beat’s a take-away hands down!  And it is ready in minutes.  There are some excellent Thai Curry Pastes around, if you don’t have the time to make your own.

Serves 2 (hungry people!)

Ingredients

1 tin of coconut milk

Frozen green beans ( I like the ones Aldi have)

2 tsps of red curry past (put in an extra spoon if you like it hot)

Bamboo shoots (these come in a tin) chopped into strips

Half a block of tofu
Half a green pepper sliced

Half a red pepper sliced

1 onion sliced

Method:

Preheat oven to 220. Cut the tofu into small squares and place in a clean tea-towel, sqeeze out any excess water.  Place on a baking tray and sprinkle with oil and salt and pepper if you wish, bake for 10 mins.

In the meantime, add the curry paste and coconut milk to the pan, stirring all the time.  Add all the vegetables and cook for 10 mins.   The Veg will cook even if not covered by the milk, make sure to cover the pot.    Serve into bowls and add the tofu to the top, you might like to add some chopped red chillis too.  Serve with rice.  Enjoy, Dee

Dee's Thai Red Curry with Tofu

Dee’s Thai Red Curry with Tofu

Dee’s Nutritious Mushroom, Leek & Potato Soup

17 Jan

This soup is really quick, quite filling and easy to prepare.  Make it on a Sunday and keep it in the fridge for the week’s lunches.  5 large bowls.

Ingredients:-

500g mushrooms chopped (2 packs)

2 leeks, sliced

2 potatoes, diced

1 onion, chopped

1 bay leaf

1tsp of thyme

1 stock cube

water

Method:

Brown the mushrooms in the pan in  a drop of oil.  Add the chopped onions, sliced leeks and diced potatoes.  Fill the saucepan with water and 1 stock cube, bay leaf and 1tsp of thyme and bring to the boil.  Reduce the heat and simmer until all the veg are soft.  Liquidise.    If you are keeping this for the week, I suggest you cool to room temperature and place in fridge.  Use only what you need each day. i.e. don’t reheat the full saucepan everyday.

This is a nutritious soup and each bowl  (2 standard soup ladles) will give you 65kcal, 4g of protein, 13.2g carbohydrate, 3.2g fibre,  0.5g fat, 1.2g sugar (naturally occuring).

This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin A, Vitamin C, Thiamin, Vitamin B6, Folate, Iron and Phosphorus, and a very good source of Vitamin K, Riboflavin, Niacin, Pantothenic Acid, Potassium, Copper, Manganese and Selenium.

Nutrition Tip – to make this meal a complete protein (i.e have the full complement of amino acids) sprinkle some sesame seeds on top or add some oats to the soup before blending.

Dee's Leek, Potato and Mushroom Soup

Dee’s Vegan Nutritious Salad Rolls – good for kids & good for you! Only 70 calories per portion.

16 Jan

I must confess I don’t really like cooked turnip, I never have but I do love raw turnip, as a child I would munch away happily on it while my Mum prepared the dinner.  Then I would refuse to eat the cooked version!  I used turnip here because that is what I had in my fridge but you can grate any raw vegetable for this.  Carrots, squash etc.  I marinated the grated turnip in an asian style marinade but you may wish to leave this out if the flavours are too strong for your little ones.

If you are trying to help your kids eat more vegetables, this is a good way of doing it. If they prefer to eat raw vegetables, encourage them eat them, they are far more nutritious and appetising than limp carrots boiled into submission!.  Granted they might get a bit of stick in school munching on raw turnip but hidden in a roll like this, it looks like a fat laden spring roll they might get in the local chinese! And they might have fun helping you make the rolls!

Ingredients:- Makes 5 rolls

5 Spring Roll Wrappers (rice paper)

1/4  turnip – grated (you can use any vegetable here carrots/butternut squash etc

Half an avocado thinly sliced

1/4 cucumber cut into slices

1 spring onion

1tbsp of sesame seeds ( I used furikake seasoning)

Marinade

1 tbsp soy sauce

2 tsp of sesame oil

juice 1/2 lemon

1tsp of vinegar ( I used umboshei)

Method:

Grate the turnip or the vegetable you want to use into a bowl, add the marinade and leave to one side ( you might wish to leave out this step if your children find it too strong, have them taste it first).

Rehydrate the rice paper rolls in warm water for 1 min each.  Place on a tea-towel.  Place 2 slices of avocado on the roll, on the end nearest to you, then add a sprinkling of spring onions, the cucumber and 1 spoon of the grated vegetable mix onto the rice paper on the end nearest you.  Roll away from you and bring the sides in.  Sprinkle each roll with sesame seeds and place in the fridge.  Serve with soy sauce or sweet chilli dipping sauce

Each roll contains:-

70kcal

1g protein

3g carbohydrae

1.7g fibre

2 g fat (mono unsaturated and poly unsaturated mostly – good fats)

If you eat all 5 of them for a light meal or a healthy lunch..

They contain 354kcal and 4.7g protein but are also high in

Vitamin C

Vitamin B6

Folate

Panthothenic Acid

Calcium

Iron

Magnesium

Phosphorus

Potassium

Copper

Manganese

These rolls are filling and are full or nutrients.  While also being vegan and gluten-free.  To make them even more substantial you can add some rice noodles too.   I like to add beansprouts sometimes too!  Enjoy!

Dee's Nutritious Salad Wraps

Dee’s Nutritious Salad Wraps

Rice paper, avocado, turnip

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